How to Protect Your Self-Esteem in the Age of Social Media

Last week, I was invited to give a workshop on how social media affects our mental health. At first, the topic seemed straightforward, but it quickly led to a meaningful conversation about both the benefits and the risks. One thing became clear: for most of us, social media is here to stay. The challenge is learning how to engage with it in a way that protects our mental wellbeing, especially our self-esteem and social confidence.

Before we look at the risks, it is important to acknowledge the positive side.

The Benefits of Social Media

Social media is used by more than 3.6 billion people, and that number is expected to rise to over 4.4 billion by 2025. It plays a central role in how we connect, learn, and grow, both personally and professionally. Whether for education, business, or social connection, it has become a vital part of daily life.

Here are just a few of the benefits:

• Staying connected with friends and family

• Raising awareness and spreading information

• Access to education and professional development

• Finding help and forming communities

• A platform for self-expression

• Opportunities for small businesses

• A shared fight for mental health visibility

For children and teenagers, social media can help develop communication and social awareness. But for adults who did not grow up with it, especially parents and educators, the question becomes: how do we guide the next generation while protecting our own mental health?

The Risks to Mental Health and Self-Esteem

One of the biggest downsides of social media is the reduction in real-life connection. Many people now find it easier to send a message than to have a face-to-face conversation. But something is lost in that exchange. The emotion, depth, and warmth of human contact cannot be fully replaced by digital interaction.

Social media also creates an environment where opinions are shared freely, often without empathy. It becomes easy to criticize, compare, and judge—sometimes without realizing the harm we’re causing or experiencing. Online bullying, name-calling, and cancel culture are now common and damaging parts of the digital landscape.

There is also a constant pressure to present a perfect life. Many users share highly curated images and updates in the hope of being liked or accepted. But what does a “like” really mean, and can it ever replace genuine appreciation or connection?

Too much time online can also lead to withdrawal from social activities, which weakens our real-life social skills. Over time, this can lead to isolation, loneliness, and a growing sense of not belonging. And when we compare our real lives to others' edited highlights—the perfect job, the perfect body, the happy relationship—it becomes difficult to appreciate our own path. Among younger users, this pressure can lead to anxiety, depression, and even an increase in suicide rates.

How to Build a Healthy Relationship with Social Media

The most important step is to take action in your offline life. Pick up the phone, talk to a friend, and practice being open and honest. Don’t wait for others to reach out. Take the initiative to build meaningful connections in the real world.

It is also essential to separate your self-worth from what you see or receive online. Your value is not based on likes, comments, or the opinions of strangers. A healthy sense of self comes from real-world interactions and experiences. Ask yourself what makes you who you are. What do your friends love about you? Which talents or qualities do you bring to the people around you?

If you never learned how to recognize your own value as a child, it is never too late to start. As an adult, it may take time to fully accept your appearance, personality, and abilities. But remember: you are not less than anyone else, and no one is less than you. We are all unique combinations of strengths, flaws, and perspectives—and that is what makes us valuable and loveable to the people in our lives.

If you're struggling with self-esteem or the impact of social media on your mental health, I welcome you to reach out for an initial conversation. Together we can begin the work of strengthening your confidence and reconnecting you to your real-life self.